SERENITY DETOX & WELLNESS

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SERENITYDETOX &WELLNESS

Welcome to SerenityDetox & WellnessDetox is a wonderful journey of self – discovery! The processof Detox encourage us to cut down on consumption, realignour bodies and minds and refocuses us what really matters,our health. It is a wonderful journey to going back to yourtrue Self and we are here to make this happen for you.Heike Niemeier, a fitness, health and nutrition coach from Europe spenta week with us at Serenity Spa training us on how to put together detoxplans, something she does in Mallorca, Spain. Heike has been in the healthand fitness industry since 1992 and had attended countless courses in thefield of nutrition. Her detox plans have been extremely successful since shestarted it back in 2001 when she opened her own Pilates, Fitness and DetoxCentre in Spain and these plans have been designed and developed byHeike over many years of learning, experience and results.We are extremely proud to be associated with her and soon she will belaunching her own book on Detox and Weightloss.

Detoxification is not just aboutlooking at the food we eat or foodto cut out of our diet. A detox is amore holistic approach to healthand nutrition. The idea behind aDetox is to bring downinflammation in the body causedby the toxins in our bodies, whichis proving to be the cause ofmany age – related diseases.Common signs or symptoms of toxicbuild up in our bodies are: 4ConstipationLoose stoolsFatigueBad breathCoated tongueSluggishnessPoor sleepDifficulty concentratingGasSkin problemsAutoimmune diseaseFeeling sad and mood swingsAnxietyBrain fogS EREN IT Y S PA - DE TOX & WE L L NE S SOver time, accumulating toxins in the bodycan lead to more serious illnesses such asarthritis, diabetes, hormone irregularities,allergies and immune system disorders.A detox is a challenging process andembarking on one, you must show commitment and discipline to really want todo a detox.As your body is doing something differentto what it is used to, it is possible thatyou will experience things that aredifferent from your every day life, as yourbody adjusts to the new regime that youare embarking upon. Common symptomsduring a Detox (bearing in mind that youdetox from caffeine, sugars, drugs,stimulants etc.) include the following: HeadacheNauseaAbdominal discomfortConstipationGas/BloatingPimples/ spots coming out on the skinSkin rashesNight sweatingMuscle cramping.But these symptoms normally do not lastmore than 3 days and we encourage youto complete the course to ensure you getthe best results.Serenity Spa will give you a platformwhere you can come and relax as muchas you can during your detox. We willbe able to tailor make treatments andspecial packages while on the detox asit is important to really pamper yourselfduring this journey. You will be removinglayers of toxins but also daily pressures,tasks and worries. We want to give youthe unique space to feel supportedthrough this process and therefore pleaseemail us on detox@serenityspa.co.keso we can build tailor made day spapackages that will match and enhanceyour Detox journey.The process of Detox is an opportunityto clear a lifetime of toxic build-ups ofpesticides, pollutants, pills, medication,stress and foods that our bodies are notable to break down.We invite you to take this time to slowdown, listen to your body, reflect andallow healing and repair. We hope youwill enjoy this exciting, rewarding andalso thought provoking journey with us.CONTENTS6Detox Your Day andIntermittent FastingProgram8Health benefitsand side effects14The Detox & TakeShape Program16Your delicious7 day detox menu18FAQsThe Serenity Spa TeamS ER ENIT Y S PA - DETOX & W ELLNES S5

Detox Your Day &Intermittent FastingProgramThe most powerful weight loss tool that also makes your healthylifestyle simpler!INTERMITTENT FASTING PROGRAM Kshs 6500 per day.We can deliver your detox meal at an extra costs of Kshs 1000 per delivery.HOW DOES IT WORK?Choose one day a week for your personaldetox day. This day can vary dependingon the week, as it suits you best.Make sure you also plan for the followingday because after your detox day youthen wait for 16 hours before you haveyour next meal the following day.On Detox Day, you have 2 or 3 mealsduring the day (a smoothie for breakfast,a smoothie for lunch and soup in theevening), all provided to you by us. 16hours after your last detox day meal, youthen have your normal meal the nextday. That time delay allows your bodyto get the full effects of the Detox thatyou have done.6S EREN IT Y S PA - DE TOX & WE L L NE S SExample – 3 meal programDinner on the Detox day at 7:00 p.m.as your last meal of that day, then youstart the next day from 11:00 clock with asmoothie, porridge or wholegrain bread.Alternatively if you have dinner on thedetox day at 8:00 pm, then you start thenext day at 12:00 am with the first meal.Example – 2 meal program.You have 2 meals on your detox day(smoothie for breakfast, smoothie for lunch,then nothing more). After your lunch, youthen start counting the 16 hours. After 16hours you have your breakfast the nextday. In this case, you do not prepare thedetox soup on the detox day but insteadyou have it as dinner the next day. Youdont need to wake up at 5am to haveyour breakfast but can instead have itlater at your normal breakfast time ifthat is preferable. I would recommenda porridge or wholemeal bread.Important:Choose one day to detoxify so it is your personal detox day. You then use thefollowing day as your interval fasting day! This will ensure that your body reactsautomatically with autophagy (cell cleansing program). This cellular healthmaintenance process removes everything in the cell that needs to be brokendown. It protects your immune system and a number of diseases. And as a“side effect” you continue to lose weight or keep your weight stable!To increase the effect, you could schedule one or two more fast days duringthe week. For the best results follow the process above and be sure to fast for16 hours without food! Depending on your daily routine it is easier for some toskip dinner and for others it is esaier to have breakfast – the choice is yours!Keep to the exact recipes as much as possible.S ER ENIT Y S PA - DETOX & W ELLNES S7

HEALTH BENEFITS OFINTERMITTENT FASTING Intermittent fasting may haveimportant benefits for brain health. Itmay increase growth of new neuronsand protect the brain from damage. When you fast, insulin levels drop andyour human growth hormone increases.Your cells also initiate importantcellular repair and change processes. Studies in animals suggest thatintermittent fasting may be protectiveagainst neurodegenerative diseaseslike Alzheimer’s disease. Intermittent fasting helps you eatfewer calories, whilst slightly boostingyour metabolism. It is a very effectivetool to lose weight and belly fat. Intermittent fasting can reduce insulinresistance and lower blood sugarlevels, at least in men. Studies show that intermittent fastingcan reduce oxidative damage andinflammation in the body. This shouldhave benefits against aging anddevelopment of numerous diseases. Studies show that intermittent fastingcan improve numerous risk factors forheart diseases such as blood pressure,cholesterol levels, triglycerides andinflammatory markers. Fasting triggers a metabolic pathwaycalled autophagy, which removeswaste material from cells. Intermittent fasting has been shown tohelp prevent cancer in animal studies.One paper in humans showed thatit can reduce side effects caused bychemotherapy.8S EREN IT Y S PA - DE TOX & WE L L NE S SSAFETY AND SIDE EFFECTSHunger is the main side effect ofintermittent fasting. If you have a medicalcondition, you should consult with yourdoctor before trying intermittent fasting.This is particularly important if you: Have diabetes. Have problems with blood sugarregulation.Have low blood pressure.Take medication.Are underweight.Have a history of eating disorders.Are a woman who is trying toconceive. Are a woman with a history ofamenorrhea. Are pregnant or breastfeeding.with adoctor first! The most common sideeffect of intermittent fastingis hunger. People withcertain medical conditionsshould not fast withoutconsultingS ER ENIT Y S PA - DETOX & W ELLNES S9

EVERY MORNING1. Tongue CleaningThe tongue is a detoxifying organ andovernight metabolites are deposited onthe tongue.You can easily remove them with a spoon.It should not be rounded at the edge andnot have a sharp edge if possible.The tongue cleaning is very easy. Usinga little pressure, scrape the tongue offwith the spoon a few times and rinse thespoon off with wáter after each time.Make sure you focus on cleaning thetongue at the back of the tongue as thatis the most important area.Then brush your teeth as usual.2. Lemon WaterThe lemon helps to detoxify the body.It has a cleansing effect, stimulatesdigestion and contains a lot of vitamin C.Enjoy a treatment atSerenity Spa as part ofyour detox routine. Astimulating scrub, adetoxing massage orperhaps a relaxing facial?10S ER EN IT Y S PA - DE TOX & WE L L N E SS3. Exercise – the fat killerSchedule an hour of exercise that youenjoy such as pilates, yoga, jogging,swimming or walking as this too will helpyou on your detox journey.4. Smoothie of the DayPlease drink the smoothie slowly. Enjoy itand relax!5. Enjoy your treatment at Serenity SpaStimulate your metabolism to fight fattydeposits and cellulite and relax yourmind. This is “you time“.6. Take a Ginger Shot7. Drink a lotDrink at least 1 litre of water and tea inthe morning. If possible, drink 1 to 2cups of ginger tea before lunchtime.Ginger boosts your metabolism, curbsyour appetite and has many moregreat features.Warm a glass of water, not too cold andnever too hot, so that the Vitamin C isnot destroyed. Add a half, freshlysqueezed, lemon and drink the lemonwater in small sips.S ER ENIT Y S PA - DETOX & W ELLNES S11

EVERY NOON AND AFTERNOONEVERY EVENING1. Smoothie of the Day1. Exercise – the fat killerPlease drink the smoothie slowly. Enjoyit and relax!Schedule an hour of exercise that youenjoy such as pilates, yoga, jogging,swimming or walking as this too will helpyou on your detox journey.(Your lunch until day 5)2. Take a Tumeric Shot3. From day 5 enjoy your lunchOnly eat what is offered in the detoxprogram4. Log out!Enjoy a short walk in the fresh air.Alternatively (or in addition) lie down forabout 20 minutes and relax (maybe in thewonderful Serenity garden).Important: Turn off the phone, beunreachable, just breathe deeply andenjoy the relaxation.2. DinnerAfter sports it’s time for the detox soup!You can eat as much soup as you like.Eat NO bread or similar foods, just thesoup! We recommend teeth brushingstraight after your evening detox soup.3.Relaxation – Log OutLet the evening fade away, read a book,listen to music, take a bath or go for awalk. TV and internet are a taboo!Sleep well and sweet dreams!5. Drink a lotDrink at least 1 litre of water and tea inthe afternoon.Remember: 3 meals on the detox day (smoothie for breakfast,smoothie for lunch, soup in the evening) 16 hours later the nextday, you then enjoy your next meal.12S ER EN IT Y S PA - DE TOX & WE L L N E SSS ER ENIT Y S PA - DETOX & W ELLNES S13

3. Exercise – the fat killer4. Log out!Schedule an hour of exercise that youenjoy such as pilates, yoga, jogging,swimming or walking as this too will helpyou on your detox journey.Enjoy a short walk in the fresh air.Alternatively (or in addition) lie down forabout 20 minutes and relax (maybe in thewonderful Serenity garden).Important: Turn off the phone, beunreachable, just breathe deeply andenjoy the relaxation.4. Smoothie of the DayPlease drink the smoothie slowly. Enjoyit and relax!5. Enjoy your treatment at Serenity SpaThe Detox& Take Shape Program7 DAY DETOX Kshs 32000 3 DAY DET0X (Day 1–3) Kshs 17000We can deliver your detox meal at an extra costs of Kshs 1000 per delivery.EVERY MORNING1. Tongue CleaningThe tongue is a detoxifying organ andovernight metabolites are depositedon the tongue. You can however easilyremove them with a spoon. It should notbe rounded at the edge and should nothave a sharp edge if possible.The tongue cleaning is very easy. Usinga little pressure, scrape the tongue offwith the spoon a few times and rinse thespoon off with wáter after each time.14S ER EN IT Y S PA - DE TOX & WE L L N E SSMake sure you focus on cleaning thetongue at the back of the tongue as thatis the most important area.Then brush your teeth as usual.2. Lemon WaterThe lemon helps to detoxify the body. Ithas a cleansing effect, stimulates digestionand contains a lot of vitamin C. Warm aglass of water, not too cold and never toohot, so that the Vitamin C is not destroyed.Add half a freshly squeezed lemon anddrink the lemon water in small sips.Stimulate your metabolism to fight fattydeposits and cellulite and relax yourmind. This is your “you time“.6. Take a Ginger Shot7. Drink plentyDrink at least 1 litre of water and tea inthe morning.If possible, drink 1 to 2 cups of gingertea before lunchtime. Ginger boosts yourmetabolism, curbs your appetite and hasmany more great features.EVERY NOON AND AFTERNOON1. Smoothie of the Day(Your lunch until day 5) Please drink thesmoothie slowly. Enjoy it and relax!2. Take a Tumeric Shot5. Drink plentyDrink at least 1 litre of water and tea inthe afternoon.EVERY EVENING1. Exercise – the fat killerSchedule an hour of exercise that youenjoy such as pilates, yoga, jogging,swimming or walking as this too will helpyou on your detox journey.2. DinnerAfter sports it’s time for the detox soup!You can eat as much soup as you like.Eat NO bread or similar foods, just thesoup! We recommend teeth brushingstraight after your evening detox soup.3. Relaxation – Log OutLet the evening fade away, read a book,listen to music, take a bath or go for awalk. TV and internet are a taboo!Sleep well and sweet dreams!3. From day 5 enjoy your lunchOnly eat what is offered in the detoxprogramS ER ENIT Y S PA - DETOX & W ELLNES S15

Your delicious7 Day Detox MenuDay 1Breakfast/Lunch: Spinach - Avocado Smoothie1 to 1.5 litres of smoothie for breakfast and lunch. For breakfastwe recommend that you drink 1 to 2 glasses and finish the restfor lunch after about 4 hours.Day 5Breakfast: Chard - Banana - Mango Smoothie1 litre of smoothie for breakfast and lunch. For lunch drink only 1glass of smoothie!Lunch: Starter: 1 glass of Chard – Banana - Mango SmoothieDinner: Pure Detox SoupMain course: Overnight Oats with Mango, Banana, Coconut Oil,GranolaDay 2Dinner: Pure Detox SoupBreakfast/Lunch: Lettuce - Mango SmoothieDay 61 to 1.5 litres of smoothie for breakfast and lunch. For breakfastwe recommend that you drink 1 to 2 glasses and finish the restfor lunch after about 4 hours.Dinner: Detox SoupA delicious variation: puree the vegetable soup with the blender,add taste with pepper, salt and a little lemon juice and add asmall (very little!) greek yoghurt or vegan yoghurt.Day 3Breakfast/Lunch: Lettuce-Pineapple Smoothie1 to 1.5 litres of smoothie for breakfast and lunch. For breakfastwe recommend that you drink 1 to 2 glasses and finish the restfor lunch after about 4 hours.Dinner: Pure Detox SoupDay 4Breakfast/Lunch: Kale - Oranges Smoothie1 to 1.5 litres of smoothie for breakfast and lunch. For breakfastwe recommend that you drink 1 to 2 glasses and finish the restfor lunch after about 4 hours.16Dinner: Detox Soup mediterraneanAdd a bit of spice - a variation for you if you want: add a dicedtomato and red pepper to the detox soup. You can still spice upthe soup with mediterranean herbs, or hot paprika powder andlemon juice.S ER EN IT Y S PA - DE TOX & WE L L N E SSBreakfast: Perennial Celery - Banana Smoothie1 litre of smoothie for breakfast and lunch. For lunch drink only 1glass of smoothie!Lunch: Starter: 1 glass of Perennial Celery – Banana SmoothieMain course: Overnight Oats with apple, carrot, different nutsDinner: Detox Soup3. delicious variation: add some lemongrass and some mushrooms to the detox soupDay 7Breakfast: Perennial Celery - Pinapple Smoothie1 litre of smoothie for breakfast and lunch. For lunch drink only 1glass of smoothie!Lunch: Starter: 1 glass of Perennial Celery – Pinapple SmoothieMain course: Quinoa with beans and pepperDinner: Detox SoupTime for a bit of egg if you wish – another option for you: addtwo poached eggsS ER ENIT Y S PA - DETOX & W ELLNES S17

Frequently AskedQuestions:1. Can I Drink Liquids During the Fast?Water, coffee, tea and other non-caloric beverages are fine. Do not add sugaror milk or cream to your drinks.2. Isn’t It Unhealthy to Skip Breakfast?No. If you make sure to eat healthy food for the rest of the day then the practiceis perfectly healthy.3. Can I Take Supplements While Fasting?Yes. However, keep in mind that some supplements like fat-soluble vitamins maywork better when taken with meals.4. Can I Work out While Fasted?Yes, fasted workouts are fine.5. Will Fasting Cause Muscle Loss?All weight loss methods can cause muscle loss, which is why it’s important to liftweights and keep your protein intake high. One study showed that intermittentfasting causes less muscle loss than regular calorie restriction.6. Will Fasting Slow Down My Metabolism?No. Studies show that short-term fasts actually boost metabolism. However,longer fasts of 3 or more days can suppress metabolism.7. Should Kids Fast?Allowing your child to fast is probably a bad idea.18S ER EN IT Y S PA - DE TOX & WE L L N E SSS ER ENIT Y S PA - DETOX & W ELLNES S19

SPA HOURS OF OPERATION:MONDAY-SATURDAY: 9AM-9PMSUNDAYS AND PUBLIC HOLIDAYS: 10AM-8PMBOOK GIGIRI: TEL 0708 202020 0702 221877 020 365 3900EMAIL bookgigiri@serenityspa.co.keBOOK KITISURU: TEL 0714 931317 020 365 3950 020 365 3950EMAIL eGIGIRI 412 UN Crescent, Gigiri, Village Market, Nairobi, KenyaKITISURU 3.1N Ngecha Road, Kitisuru, Nairobi, Kenya

4 SERENITY SPA -DETOX & WELLNESS SERENITY SPA -DETOX & WELLNESS 5. Detox Your Day & Intermittent Fasting Program The most powerful weight loss tool that also makes your healthy lifestyle simpler! INTERMITTENT FASTING PROGRAM Kshs 6500 per day. We can deliver you

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